Flat press exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Flat press )

View Report

–

Name of exercise  AROM shld press up supine
Other names of exercise Flat press
Description of exercise Flat press exercise, also known as the bench press, is a popular strength training exercise that targets the chest, shoulders, and triceps muscles. It involves lying on a flat bench and pushing a weighted barbell or dumbbells away from the chest, then bringing it back down in a controlled manner. This exercise is typically performed for multiple sets and repetitions, with the weight gradually increasing as the muscles become stronger. The flat press is a compound movement that also engages the core muscles for stability and can be modified for different fitness levels. It is a fundamental exercise in building upper body strength and is commonly used in weightlifting, bodybuilding, and general fitness routines.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on back.
  • Begin with arm at side, elbow bent to 90 degrees.
  • Lift arm up, straightening elbow.
  • Lower arm and repeat.

    • –

    Video Tutorial

     

    Body Part Shoulder, Elbow & Wrist
    Type of Muscles Deltoid, Triceps
    Category of Exercise __
    Type of Exercise AROM
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Flextion, Extenstion
    Type of Action Extension, Abduction, Elevation

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased upper body strength
  • Improved chest muscle definition
  • Engages multiple muscle groups
  • Can be done with various equipment
  • Targets both major and minor chest muscles
  • Can help with posture and balance
  • Can be modified for different fitness levels
  • Can improve overall athletic performance
  • Can aid in weight loss and toning
  • Can be incorporated into a full body workout routine

    •  

    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The flat press exercise is a popular strength training exercise that primarily works the chest muscles. While it can be beneficial for building upper body strength and muscle, there are certain situations where it should be avoided. Firstly, individuals with pre-existing shoulder injuries or conditions should avoid the flat press exercise as it can put strain on the shoulders and potentially worsen the injury. Additionally, pregnant women should avoid this exercise as it can be uncomfortable and potentially harmful for the growing baby. Furthermore, those with back problems or lower back pain should avoid the flat press exercise as it can put strain on the spine. It is important to consult with a doctor or physical therapist before attempting this exercise if you have any underlying health conditions or injuries.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Use proper form and technique
  • Start with a weight that you can comfortably handle
  • Keep your back flat against the bench
  • Keep your feet firmly planted on the ground
  • Do not lock your elbows at the top of the movement
  • Breathe in on the way down and out on the way up
  • Keep your shoulders relaxed and down
  • Avoid arching your back or lifting your hips off the bench
  • Use a spotter for heavier weights

    • Helpful in Diseases

  • Cardiovascular disease
  • Diabetes
  • Osteoporosis
  • Obesity
  • Hypertension
  • Arthritis
  • Chronic obstructive pulmonary disease (COPD)
  • Asthma
  • Depression
  • Anxiety disorders

    •  

    Frequently asked questions

     

    */ – *./ – *../ – *../ – *…/ – *…./ – *…../ – *……/ – *……./ – *……../ – *………/ – *………./ – *………../ – *…………/ – *…………./ – *…………../ – *……………/ – *……………./ – *……………../ – *………………/ – *………………./ – *………………../ – *…………………/ – *…………………./ – *…………………../ – *……………………/

    View Report

    Related Content

    * – *. – *.. – *.. – *… – *…. – *….. – *…… – *……. – *…….. – *……… – *………. – *……….. – *………… – *…………. – *………….. – *…………… –

    Previous articleDB flat press exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articleStanding forward diagonal exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR